Session 1
3×3 min AMRAP
AMRAP 1
3 pull-ups
3 Front Squats @115/155
6/3
9/3
Rest 3 min
AMRAP 2
3 c2b pull-ups
3 Front Squats @115/155
6/3
9/3
Rest 3 min
AMRAP 3
3 MU
3 Front Squats @115/155
6/3
9/3

Session 2
1) Clean Grip RDL’s: 5×5@80-90% of 2RM from 6/14
2) Close Grip Bench Press: 3-5 sets to find a 5rm then 2×5@85,90% of max
3a) Swiss ball curls:3×10
3b) Back Extensions: 3×10
3c) Paloff Press: 3x1min each side (you can break these up as long as you accumulate 1 min total on each side

Session 1
30 wall balls
10 power cleans 185 /125
20 wall balls
8 power cleans 205 / 145
10 wall balls
6 power cleans 225 / 160

Session 2
Push Press 5×3@90% of 3rm
Then
Not for time
40 GHD sit-ups
40 Cal Row
100 m stone Cary (unbroken heavy)
20 GHD Sit-ups
20 Cal Row
100 m stone Cary (unbroken heavy)
*stone carries are done bear hug style no shouldering.

Session 1
E3MOM x30 min
Starting at 50-60% of your 1rm snatch.
Snatch x2 adding 5-10 lbs per set until you find a max.
If you find a max before all 10 rounds are complete drop to 80% of your max for the remaining sets.

Session 2
2 rounds
Round 1
Row 2k at 100-110% of your 5k pace from last week.
E2MOM during Row
HSPUx7 (Unbroken and Strict if possible)
Rest 10 min
Round 2
Row 2k at 100-110% of your 5k pace from last week.
E2MOM during Row
T2B x7 (Unbroken and Strict if possible)

Session 1
1. Back Squat 5×3@90% of last weeks 3rm
2. 20 minute Alt. EMOM:
Even: 200 m run
Odd: 10 CTB Pullups

Session 2
Mixed Modal
3 rounds for time:
10 Front Rack Lunges @135/95
20 Alt. DB snatches @50/35
100 Dubs

Session 1

1. Bench Press 3-5 sets to find 3rm
2. Make up 5k if you did not do it on Saturday
OR
21 min EMOM
Min 1: 7 GHD sit ups
Min 2: 7 GHD Raises
Min 3: 7 Strict Pullups

Session 2

1. 3 rounds for time:
20 alt. KB Snatches
20 alt. KB step ups
100 Dubs

Session 1
Back Squat 3-5 sets to find 3RM

Session 2
Mixed Modal
21-15-9
Handstand Push ups
Power Cleans @115/75

Mixed Modal

5 rounds:
:45 toes to bar
:15 rest
:45 shuttle run
:15 rest
:45 Power Cleans @95/70
1:15 rest

Session 2

Hang Power Snatch 5×3

10 minute EMOM
3 deadlifts @225 + 30 dubs

Incline rows 3×10
TYI 3×12
Swiss Ball Hamstring Curls 3×10

Mixed Modal
7 rounds:
14 DB snatches @50/35
14 ring push ups
14 DB goblet Lunges

Session 2
10 min EMOM
5 toes to bar + 5 burped box jumps

Rest 5 minutes

5 rounds NOT for time:
Supine Bent over row x5
Incline DB press x10
Tempo GHD russian twists x10

Rest 5 minutes

Bicep curls 3-5×10
Tricep Extensions 3-5×10

Mixed Modal
15 minute AMRAP
6 Power Cleans
6 Power Jerks
300m row

RX 135/95
Mod 1 115/80
Mod 2 95/70
Mod 3 KB swing/Empty Bar

Session 2
1. Snatch Balance 5×2 @ 50%, 60%, 65%, 70%, 75%
2. Back Squat 5×3 build to a heavy 3 but NOT MAXIMAL
3. 6 rounds not for time:
:20 Hollow hold
:10 rest
:20 plank
:10 rest

Session 1
Emom 12 min
30 DBLU’s + 3 Tng Snatches @80% from heaviest weight on 5/17/17
*45 sec cap on each effort
RX must hit all 12 intervals in under 45 sec

Session 2
Emom 24 min alternating
Row 12/10 cal
15 DB Push press Right Arm 50/35
Row 12/10 cal
15 DB Push press Left Arm 50/36
Rest 5 min
3 rounds not for time
20 GHD sit-ups
10 SLRDL *each leg

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221 Newfield Ave. Hartford, CT 06106

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